Finishing 2010 with volume

[teamfatboy]

Thursday 29th, Take 2

Wandered back to the gym for some time-filling-in stuff - more SB crunches (can't never do too many crunches, all that spot reduction :pfft:), then some random arm work (tricep rope pushdowns, curls (but not in the squat rack)) and seated calf press - 10 reps in increments from 115, 124, 133, 142, 151, 160, 169, 178 kg and back down.

Off to PT for a quick, but not particularly brutal, bonus session:

BB press 12,10,8

Press-ups 3x 15

Pec Dec 12,10,8

Decline Press 12, 10 and finished with repping out, 15 reps or so.

Had to make the most of it, might not get near a gym for a couple of days.

[VampireChick]

Wow! Good work

[atlkiwi]

Thursday 29 April

1200 - cardio on a spin bike at the gym

1m warm-up

10 reps 30s on/ 30s off

1m recovery

10 reps 45s on/ 30s off

1m recovery

10 reps 60s on/ 30s off

1m recovery

10 reps 90s on/ 30s off

1m recovery

Total time 61 mins. 1003 cals and so, back to the office for a nap :shifty:

Wow your cardio sessions are getting pretty brutal :clap: :grin:

[teamfatboy]

Yep, was getting a bit moody about cv fitness suffering, so decided to lift the game a little.

Did a pump class last monday, got comprehensively slaughtered... but that's the contra for spending so much time in the squat rack :nod:

I'm thinking that a de-load, to allow the bulging disc to recover, could coincide with a 10k road run at the end of June.

[bigdogbob]

how long would 10kms take you???

[teamfatboy]

Far too long :oops: - I'm aiming to go under 60 mins...

The de-load and cardio emphasis for six weeks or so should see me get there.... it ain't quick, it ain't pretty, but it gets done!

[teamfatboy]

Monday 3 May

random 'better than nothing' workout in miserable hotel gym. One two-station multi-gym... what!

Chest Press 3x 10

Tricep pressdown 3x 10

Shoulder Press 3x 10

BB Cable Curl 3x 10

Upright row 3x 10

Side lat raise 3x 10

Seated Row 3x 10.

Sigh... but there's a real gym down the road, $15 for a walk-up session, and THEY believe in free weights :jive:

[steak]

at least you did something 8)

[runveerun]

Sigh... but there's a real gym down the road, $15 for a walk-up session, and THEY believe in free weights :jive:

Where are you TFB? Good on you for trainering when out of town!

[teamfatboy]

I'm in the 'states, not far from New York.

Forgive me RMG for I have sinned, it's been six days since I squatted.

Weds 5 May, found a real gym.

SM Front Squats 6x6 [2x 12x 40kg warm-up] 60 70 70 75 75 75

Decline BB Press 3x12 60 70 75kg

SLDLS 7x4 80 80 100 100 110 110 110.

Then a spin class - good fun, 50 minutes, needed windscreen wipers on the specs!

And then, cos I had nowhere I needed to be:

Seated CG Row 3x12 60 77 84 kg

Incline Leg Press 9x5 200 240 280 320 360 320 280 240 200 kg followed by 160 kg for 10 reps, 120 for 15, 80 for 20, and 40 til failure at about 37 reps.

Doing front squats on a smith was wierd but the only choice, this otherwise respectable gym only had two squat racks and one smith... and maybe I need to pack straps, I was running out of grip strength on sldls before hamstrings gave out.

Not a bad gym, esp for aa $15 day pass. Might get back there before the weekend.

[runveerun]

I'm in the 'states, not far from New York.

Forgive me RMG for I have sinned, it's been six days since I squatted.

OMG I can't imagine the pain you must be in 6 days without squatting eeek! :shock:

[teamfatboy]

Unusually for me, yesterday I warmed up with 10 mins on a recumbent bike, which probably helped, as did the subsequent spin class and leg press... but today, if my hat blew off in a gentle breeze it'd still be gone-burger :pale: :grin:

Having a fire alarm in the middle of the night and walking down 17 flights of stairs, and then walking back up 17 flights, might also have helped :shock:

[teamfatboy]

Friday 7 May

Chest-shoulders

BB Bench [warm-up 2x 12x 40kg] 60 70 70 75 75 80kg

Seated DB Press 5x 10 35, 40, 40, 45, 45 lbs/side

DB Front lat raise 5x 10 15, 17.5, 17.5, 20, 20 all lbs

DB Side Lat raise 5x 10 17.5, 17.5, 20, 20, 22.5

Rear Delt Fly 5x 10 17.5, 17.5, 20, 20, 22.5

BB Shrugs 5x 10 80, 100, 100, 110, 110, 120 kg (yes, I know that's six sets, was feeling good...

SM Upright Row 5x 10 30, 40, 40, 45, 45 kg

Incline DB Flies 5x 10 35, 40, 40, 45, 45 lbs/side, and then tried for 50 lbs side but by then upper body was pretty much toasted :grin:

Happy with the workout, was definitely working the chest ok... and the 6x reps at 80 were clean, it's time to start forcing the pace a little, I think. Same for shrugs, those were without straps or chalk, so grip was the limit, not traps.

The gym was damn busy for a Friday evening, the 4:30pm Step class had about 20 in, and the 5:30pm Pump was looking to be about the same size.

Sadly, that was the last time in that location, moved towns and now I think it'll be either cardio or whatever I can get out of this hotel's gym. Gotta get two workouts in before Wednesday, should be do-able.

[Chillicat]

How long are you away for? This seems like a very long trip!

[teamfatboy]

Start flying back on Wednesday, get home early Friday. Sick puppy that I am, I'm looking forward to unpacking, and then heading in to Bodyworks to meet my workout quota for the week in a place where I know what gear they've got, what the weights are and all that stuff.

I actually find that a good workout helps beat the jetlag too, a benefit of trying not to sack out on the couch!

[Chillicat]

Start flying back on Wednesday, get home early Friday.

You must have a Very Important Job to be sent away so often on all these long trips!

Sick puppy that I am, I'm looking forward to unpacking, and then heading in to Bodyworks to meet my workout quota for the week in a place where I know what gear they've got, what the weights are and all that stuff.

Um, that's normal!

:shifty:

[teamfatboy]

No, nothing so Very Important... - unlike my brothers the doctor and lawyer, who seem to find reasons to trot all over the globe to interesting and exotic places :pray:

Spent half my workout trying to do the multiplication (17.5lb x 2.2 equals how many kilos), division (if I want 120 kg on the bar, how do I make up 100kg from 45lb plates and so on) and addition (20.5 kg plus 4.5 kg plus 11.3 kg equals how much, times two for each end of the bar) before going "Ah, fuggedaboutit" and just pulling on the bar til it budged!

So yep, I shall be in the gym no more than three hours after landing in Wellington - hell, I might even try to get the workout done in time for Friday's lunchtime spin class :shock: :grin:

[atlkiwi]

Spent half my workout trying to do the multiplication (17.5lb x 2.2 equals how many kilos), division (if I want 120 kg on the bar, how do I make up 100kg from 45lb plates and so on) and addition (20.5 kg plus 4.5 kg plus 11.3 kg equals how much, times two for each end of the bar) before going "Ah, fuggedaboutit" and just pulling on the bar til it budged!

I understand your dilemma totally :banging: , I have created a small chart for the conversion I also use this http://manuelsweb.com/kg_lbs.htm when I get home when I have used weights not yet in my chart. 100kg = (2 x 45) + (2 x 10) on each end

[teamfatboy]

I understand your dilemma totally :banging: , I have created a small chart for the conversion I also use this http://manuelsweb.com/kg_lbs.htm when I get home when I have used weights not yet in my chart. 100kg = (2 x 45) + (2 x 10) on each end

Thanks, mate, that link will be really useful. Playing with the little plates was what was messing with my head, a 10lb plate's 4.6kg (according to what was cast on the plate), so with two of them, you only get 9.2kg, not 10... gah!

Sunday 8 May - lunchtime workout

Chest-shoulders

Seated Press 5x 10 [2x 10x sumthing warm-up] 8 plates, 9, 10, 11, 12

Incline DB flies 5x 10 30, 35, 40, 45, 50 lbs

Press-ups 5x10

Seated DB Press 5x 10 15, 20, 25, 25, 30

Front Lat Raise 5x 10 15, 20, 25, 30, 35

Rear Delt Flies 5x 10 15, 20, 25, 30, 35

Might see if time allows some cardio tonight.

[teamfatboy]

Monday 10 May

Cardio - elliptical, 45 mins, 700 cals, 80% max.

Done!

[teamfatboy]

Tuesday 11 May

Before-work w/o - biceps/triceps

Standing db curl 5x10

DB Skullcrushers 5x 10

Low-pulley cable curl 5x10

High-pulley cable extension 5x10

Incline Preacher curl 5x10

DB Kickbacks 5x10

Might get back to the gym this evening, try to hit back and traps or shoulders or something...

[teamfatboy]

Tuesday 11 May

After work - back-traps-shoulders

WG Machine Pulldowns [warm-up 2x 10x n plates] 5x 10

DB Rows 5x10 - all with the biggest db the hotel had to offer, only 50lbs :evil:

Seated WG Row 5x10 - 9,10,11,12,13 plates

Low-pulley Shrugs 5x10 - 11, 13, 15, 17, 19 plates - there was some lower weights but they only count for a warm-up

Seated DB Press 5x10 - all with 30lb dbs

Low-pulley Upright Row 5x10 9, 10, 11, 12, 13 plates

15 min of random cardio but the tank was kinda empty.

And so it's off on a plane home tomorrow... I am kinda glad I wasn't able to work legs too hard, 'cos flying, stuck in one seating position for mega hours, with DOMS, or with tight ITBs (no foam rollers or tennis-balls lying around to roll them out) is no fun....says the voice of experience :pale:

[runveerun]

Happy flying TFB! :salute: We have been keeping Wellywood warm for you, we have been good while you're been away honest!!

[teamfatboy]

We have been good while you're been away honest!!

Where's the fun in that :pfft:

Back in real training soon, hotel gyms with four cardio machines and no free weights worthy of the name, really suck!

[becbec]

We have been good while you're been away honest!!

Where's the fun in that :pfft:

Back in real training soon, hotel gyms with four cardio machines and no free weights worthy of the name, really suck!

The fitness rooms in the places I stayed in the states (minus the Bellagio) smelled like they hadn't been cleaned in years. I could hardly breath! consider yourself lucky :nod: